F3 Knoxville

First Base

The Dog Pound

The Scene: 69 and perfect

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH x20

Burpees x10

Merkins x20

Some more stuff…

Tha-Thang:

Dora Baseball,

  • Easy Chair- While partner BC to 1st base does 10 burpees- BC back
    • -Switch
    • BC to 2nd Base 20 Big Boy Sit ups- BC back
    • Switch
    • BC to 3rd Base 30 Squats BC back
    • -Switch

Plank until ‘six is up

  • BC to 1st base 30 Merkins BC back- Switch
  • BC to 2nd Base 30 Lunges BC back- Switch
  • BC to 3rd Base 20 Carolina Dry Docks BC back- Switch

Plank until ‘six is up

Mosey to Pee Rocks

  • While curling, partner sprints back to fence for 5 burpees
  • Switch
  • Tricep overhead- spring back to fence for 20 merkins
  • Switch
  • Shoulder press- sprint back to fence for 20 Big boy sit ups
  • Switch
  • Rock Pec Press- spring back to fence for 20 Carolina Dry Docks
  • Switch
  • Skull Crushers- Sprint back to fence for 20 Squats
  • Switch

Mosey to AO

MARY:

Bring Sally up push-ups,

Every time song says bring sally up, push up- bring sally down, lower yourself to down position keeping body of the ground.

WORD:

I’ve failed, over and over again in my life, and that’s why I succeed- Michael Jordan (G.O.A.T)

For the Gate is Narrow and the way is hard that leads to life, and those who find it are few- Matthew 7:14

Let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us- Hebrews 12:1